Comparing Nutrients in 100 calories Navel Oranges VS Frozen Wild Blueberries

Weight per 100 calories

• Navel Oranges: 204g
• Frozen Wild Blueberries: 175g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Navel Oranges or Frozen Wild Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Navel Oranges	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.33% 4.6g	8.98% 6.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 4.02g	% 5.84g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	0.94% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.3% 69.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	3.3% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.3% 0.27mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	2.92% 12.3mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	219% 5.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.7% 47mg	3.26% 23mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.07% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navel Oranges vs Frozen Wild Blueberries:

• Raw Navel Oranges have 4.7 times more Vitamin A, 2.6 times more Vitamin B1, 8.5 times more Vitamin B2, 4.6 times more Vitamin B6 and 40.4 times more Vitamin C than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen Wild Blueberries have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Navel Oranges as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Frozen Wild Blueberries:

• Raw Navel Oranges have 2.9 times more Calcium, 1.8 times more Magnesium, 2.1 times more Phosphorus and 2.8 times more Potassium than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 3.8 times more Iron, 85.1 times more Manganese and 7.2 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen Wild Blueberries have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Navel Oranges have more Protein than Frozen Wild Blueberries.
• While Frozen Wild Blueberries contain 1.4 times more Fructose and 1.7 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges and Frozen Wild Blueberries have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Navel Oranges as well as Frozen Wild Blueberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.